Breaded Chicken with Rice, Broccoli, and Roasted Potatoes
Nutrition Facts
Per 520g serving
% Daily Value based on a 2000 kcal diet
Calories
760 kcal
38% DV
Total Fat
34.0g
52% DV
Monounsaturated Fat18.0g
Polyunsaturated Fat6.0g
Saturated Fat8.0g
Trans Fat0.2g
Total Carbohydrate
64.0g
21% DV
Fiber7.0g
Starch49.0g
Sugars8.0g
Protein
48.0g
96% DV
Animal Protein48.0g
About
A mixed plate with breaded chicken, rice, broccoli, roasted potatoes, and a large serving of Greek yogurt. It is high in protein with moderate carbohydrates and fat, likely from the breading and cooking oil.
Ingredients
Vitamins & Minerals
Vitamins
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Choline | 145.0mg | 26% | |
| Vitamin A | 180.0mcg | 20% | |
| Vitamin B1 | 0.3mg | 29% | |
| Vitamin B12 | 0.9mcg | 38% | |
| Vitamin B2 | 0.7mg | 50% | |
| Vitamin B3 | 14.8mg | 93% | |
| Vitamin B5 | 2.4mg | 48% | |
| Vitamin B6 | 1.1mg | 65% | |
| Vitamin B7 | 12.0mcg | 40% | |
| Vitamin B9 | 95.0mcg | 24% | |
| Vitamin C | 62.0mg | 69% | |
| Vitamin D | 0.4mcg | 2% | |
| Vitamin E | 2.1mg | 14% | |
| Vitamin K | 135.0mcg | 113% |
Minerals
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Calcium | 290.0mg | 29% | |
| Copper | 210.0mcg | 23% | |
| Iron | 3.8mg | 21% | |
| Magnesium | 88.0mg | 21% | |
| Phosphorus | 520.0mg | 74% | |
| Potassium | 1180.0mg | 25% | |
| Selenium | 42.0mcg | 76% | |
| Sodium | 780.0mg | 34% | |
| Zinc | 3.6mg | 33% |
Breaded Chicken with Rice, Broccoli, and Roasted Potatoes
A simple plated chicken-and-sides meal featuring breaded chicken breast served with white rice, broccoli, and roasted potatoes. Greek yogurt is used as a light, creamy sauce or dip.
Breaded chicken breast, 180 g
Cooked white rice, 140 g
Broccoli, 80 g
Roasted potatoes, 90 g
Greek yogurt, 20 g
Olive oil, 5 g
Salt, 3 g
Black pepper, 1 g
Garlic powder, 1 g
Dried herbs, 0 g
Total: 520 g
1. Season the chicken breast with salt, black pepper, garlic powder, and dried herbs.
2. Cook the breaded chicken breast until golden and fully cooked through.
3. Warm the cooked white rice and roasted potatoes.
4. Steam or blanch the broccoli until tender-crisp.
5. Mix the Greek yogurt with a pinch of salt and garlic powder to make a quick sauce.
6. Plate the rice, broccoli, and roasted potatoes alongside the chicken.
7. Drizzle the olive oil lightly over the vegetables or potatoes, and serve with the yogurt sauce.
10 minutes
20 minutes
Keep the broccoli lightly cooked so it stays bright and fresh.
Serve the yogurt sauce cold for contrast with the hot chicken and potatoes.
If the chicken is already cooked, this becomes a quick assembly meal rather than a full cook.
Ingredients
Total: 520 g
Instructions
Prep time
10 minutes
Cook time
20 minutes
Helpful tips
Balanced
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